Mon 06FEB23

BODYWEIGHT

quick minimalist workouts

*Assessment Week into an 6 week cycle + 1 week repeat of this week to re-assess.

A. Push Up

@3010; AMRAP; rest 2min x 3

*Score each AMRAP set

**Can modify to Push Up From Knees

B. Split Squat

@3010; AMRAP/leg; rest as needed x 2

*Score each AMRAP set

C. Sit Up, feet anchored

20sec AMRAP; rest 10sec x 8

*Score total reps

D. Run

10min for Max Distance

*Score total distance in miles

**Run on track or record with an app like MapMyRun

BUILD

add muscle, build strength, feel energized

A. Back Squat:

5-5-5 linear

3-3 linear

rest 2 min

(5 sets)

- 8-9.5 RPE.

B1. Wtd Chin-Up:

6-7 reps

rest 90 sec

- 7-8 RPE. Can stick with BW if needed.

B2. Seated Arnold Press

6-7 reps

rest 2 min

x3

- 7-8 RPE.

C. KB RDL:

@3010; 10 reps; rest 2 min x 3

- 7-8 RPE.

*Controlled full 3 sec lower.

D. 2 Sets

20 sec Plank (Straight Arm)

10 alt lateral hip touches (Straight Arm)

20 sec Plank (Straight Arm)

6 alt lateral hip touches (Straight Arm)

rest was needed

ATHLETE

evidence-based, high-intensity functional fitness

Skill Practice: Jump Rope (singles, cross-overs, DU, triples)

+

FT @ HIGH SUSTAIN:

10-8-6

Snatch- 95/135, 115/185, 155/225#

50-100-150

DU

+

5 Sets @ HIGH SUSTAIN:

12 Thrusters- 65/95#

12 T2B

12 OHS

12 C2B

17/20 cal AB

rest 2-3 min

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HELPFUL RESOURCES:

Warm-Up, Stretching, and Mobility Flow Ideas

Join the ATOP Community on FaceBook

Not sure what a specific exercise is?

YouTube It

Questions? Scores?

** Put them in the comments below **